Do you ever wonder why body builders are overly concerned about the food they eat while training? This is because growing muscles requires more than exercises, you also need to eat right. Exercising stretches your muscles. As they stretch and contract, they become stronger and enlarge. However when you work out, your muscles feel sore the following day because of the tearing. For you to keep getting better at workouts, you have to allow your muscles to heal after a workout, so that they can become stronger. You need to take proteins before and after work out for the muscles to heal faster. Here are a few reasons why.
Relationship between Proteins and Muscles
Your muscles are made up of amino acids. When your muscles tear, they require amino acids to recover quickly. Proteins have amino acids. Once consumed, the amino acids travel through your bloodstream to the muscles helping them to heal.
The Amount of Proteins Needed
People who want to gain muscle consume more proteins than other ordinary people. Some studies show bodybuilders need between 50-125% more protein intake. The recommended amount of proteins for people who want to grow their muscle is 1.8g for every kilogram. However, body builders and weight lifters should understand that taking in more proteins does not necessarily translate into more body muscle; in some cases the excess proteins can harm their bodies.
Dangers of Consuming More Proteins Than Needed
- If you increase your proteins intake but fail to increase the amount of exercise or calories, you will end up straining your body system. When your protein intake constitutes more than 30% of the calories that you take, this will lead to a buildup of ketones in the kidney. The kidney requires a lot of water to remove ketones; this makes you to end up being dehydrated. The whole process of removing ketones strains the kidneys and heart leading to the loss of bone calcium and muscle mass.
- If you eat too much protein, you will be too full to eat enough carbohydrates. This will leave you with less energy for a work out as you need carbohydrates to give you energy.
Should You Eat Proteins Before Or After a Workout Session?
Both pre and post protein consumption are important for a quick muscle recovery process. You must take your pre-workout proteins an hour or two before a workout session. This allows you enough time for the proteins to be broken down and be absorbed in the body; also this gives you a chance for digestion to take place so that you do not feel too full to work out. Other benefits of pre-workout protein include:
- Fuel Your Muscles
When you take in proteins containing amino acids, you save the body from catabolizing the muscles when working out. The branched chain amino acids are absorbed into the body without being processed by the liver. This allows the amino acids to reach the muscles before you start working out. The amino acids are oxidized and broken down during exercises.
- Increase In Calorie Burning
A study was carried out to determine the relationship between calorie burning and consumption of proteins before a workout. The results showed that if you take whey proteins before exercising, there is an increase in calorie burning for the next 24 hours.
- Double Benefit
Remember for you to build muscle, your muscles must first recover from tears so as to allow you to continue working out. Taking proteins before a workout session enables your body to enjoy amino acids during and after a training session. This reduces muscle post workout breakdown. In as much as it is important to take your proteins before and after workouts, do not forget you need to take them throughout the day. Taking proteins throughout the day decreases muscle breakdown period and helps you to make them stronger and larger.
As you have noticed, pre and post consumption of proteins is important for muscle building. Since there are many types of proteins, you need to know the type to consume before and after a workout. Here are some of the common types;
- Casein Protein – As mentioned above, your body requires proteins throughout the day not just before or after a workout. To maintain the constant supply of energy, casein protein is the best source; it breaks down very slowly therefore allows your muscles to enjoy amino acids for longer throughout the day. The protein can take 5 to 7 hours to be broken down completely. Casein contains glutamine, which speeds up recovery and boosts the immune system.
- Whey Concentrate – It is one of the most basic forms of proteins that can be consumed before or after a workout. It is cost effective; you can find it in supplement stores. In case your stomach feels bloated and gassy after consuming proteins, know that your stomach has a hard time digesting whey concentrate.
- Egg Albumin – This protein is found in eggs. It is good for building lean muscle mass. Some years ago, people used to eat eggs to supplement amino acids needed by the body for muscle building. You can take it at any time except at night.
- Whey Isolates – The protein is good for pre and post workout as it gets absorbed into the body very quickly.
- Hydrolysate Protein – If you do not mind spending extra cash on proteins, you should consider this type of protein. It offers the highest quality of protein; it is absorbed within the shortest time possible compared to other types of protein. These qualities make it good for pre and post workout sessions.
It takes hard work and deliberate action to build your muscles. As you start out, it may take some time to see the results. Many people give up within the first few weeks when they do not see tangible results. To build body muscle requires dedication and lots of patience, not to forget the right diet.